02.10~02.14 WOD

02.10~02.14 WOD

Mon

Back Squat Waves (total 9 sets)

Set 1: 6 reps @76%

Set 2: 4 reps @82%

Set 3: 2 reps @88%

-rest 3 min-

Set 4: 6 reps @82%

Set 5: 4 reps @88%

Set 6: 2 reps @94%

-rest 3 min-

Set 7: 6 reps @88%

Set 8: 4 reps @94%

Set 9: 2 reps @100%

*4th week of cycle

“Annie”

50-40-30-20-10

DU

Abmat Sit-ups

-time cap 11 min-

 

Tues

In Teams of 3

3 RFT:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)

*Box: 24″/20″

-time cap 30 min-

 

Wed

2 Snatch + OHS x 3 sets

10 min EMOM

Odd: ME DB Snatch @50/30 lbs

Even: ME Ring Dips

 

Thurs

Clean + 2 Jerks + Clean + Jerk x 1 x 3 sets

10 min EMOM 

Odd: ME Hang Clean & Jerk

Even: REST

 

Fri

In Teams of 3

20 min AMRAP 

P1: 1 Round of DB “DT”

P2: 1 Round of Cindy

P3: REST

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